Sandy Springs Fitness Studio

Sandy Springs Fitness Studio

This 30 day Squat Challenge will Transform Your Body

Whether it’s trimming, firming, or lifting you’re after, this 30-day squat challenge will make you want to flaunt your rear end — or at least love it a little bit more.

Why squats? An oldie but a goodie, not only do squats burn more calories than any other exercise, but this fitness move is a tried-and-true butt burner. Not only do squats build muscle strength, the multi-joint movement has a metabolic effect, revving your heart rate, increasing endurance, and boosting your calorie burn — both during and after your workout. This easy-to-follow plan is designed to target your glutes, hamstrings, and your oft-forgotten calves, helping you sculpt a firm butt, strong back, and sexy, shapely legs.

Before you tackle the move each day, complete 30 seconds of butt kicks, 30 seconds of high knees, and 30 seconds of jumping jacks. A light warm-up gets blood pumping, preparing your body to move and shortening your recovery time.

Then, if you are new to this exercise, set yourself up for a successful squat with the help of a bench or a chair. For a proper squat, you want to lower down until your hips, knees, and ankles create a 90-degree angle, It’s easy to inadvertently pitch forward or not lower down as far as you think, so it helps to use the bench as a guide — when you feel your butt tap the seat, it’s time to stand back up. As you get stronger, try lowering your target by using a shorter bench or chair to give you a more challenging squat.

Each day, perform three sets of the designated squat with a two-to-three minute break in between each set — and don’t skip your rest days! Your body needs this recovery time to build the muscle and get the lean toned look you are trying to achieve, and over-training will only hold you back.

When your butt taps the seat, push through all four corners of your feet to return to standing.

Now that you have the basic moves, you can begin your 30 day challenge!! Ready. Set. Squat. 🙂

We hope you enjoy this challenge and we are certain if you do it consistently, at the end of the 30 days you will be amazed at the results!

For more daily inspiration, tips, recipes and quick workout videos, please visit our Facebook page at Get Fit Now PT. You can also find us on Instagram at GetFitNowPT and Pinterest as well.

Have an amazing day, and remember, your energy follows your thoughts, so if you say you’re successful, confident, patient, determined….You will be!

Committed to your health,

The GetFitNow Team

Sign up for a One-on-One Blueprint Session

During your one-on-one blueprint session we will help you create a custom roadmap that lays out what you need to be doing as far as exercise and nutrition so you can start losing weight and keep it off for good.

Transformations

Sign up for a One-on-One Blueprint Session

During your one-on-one blueprint session we will help you create a custom roadmap that lays out what you need to be doing as far as exercise and nutrition so you can start losing weight and keep it off for good.